Yoga for ADHD and Focus: Mindfulness Practices for Concentration
Living with Attention Deficit Hyperactivity Disorder (ADHD) or struggling with focus and concentration can feel like trying to navigate life with a radio constantly switching stations in your mind. Whether you have a formal ADHD diagnosis or simply battle the modern epidemic of distraction, difficulty focusing, staying organized, managing time, and completing tasks affects every area of life—work performance, relationships, self-esteem, and overall well-being. The constant mental restlessness, impulsivity, and feeling of being overwhelmed can be exhausting and demoralizing.
The good news is that yoga offers a powerful, evidence-based approach to improving focus, attention, and executive function that works with your brain rather than against it. Unlike medications that some people can't tolerate or prefer to avoid, yoga teaches you to regulate your attention, calm mental restlessness, and create the internal conditions necessary for sustained focus. Through movement that channels excess energy, breathing practices that settle the nervous system, and meditation that trains attention like a muscle, yoga provides comprehensive support for ADHD and concentration challenges. This guide will show you how to harness yoga's potential to transform scattered attention into focused awareness and mental chaos into calm clarity.
Understanding ADHD and Attention Challenges
ADHD is a neurodevelopmental disorder affecting approximately 8-10% of children and 4-5% of adults, though many cases go undiagnosed, particularly in women and adults who developed coping strategies that mask symptoms. ADHD involves differences in brain structure and function, particularly in areas controlling attention, impulse control, and executive function. The prefrontal cortex—the brain's CEO responsible for planning, decision-making, and attention regulation—shows reduced activity and different dopamine signaling in people with ADHD.
ADHD manifests in three primary patterns: predominantly inattentive (difficulty sustaining attention, easily distracted, forgetful, disorganized), predominantly hyperactive-impulsive (fidgeting, restlessness, difficulty waiting, interrupting), and combined presentation (both inattentive and hyperactive symptoms). While often diagnosed in childhood, many adults either went undiagnosed as children or developed ADHD symptoms later due to increasing demands and decreasing external structure in adult life.
Beyond diagnosed ADHD, many people struggle with attention and focus due to modern lifestyle factors. Digital device usage, constant notifications, multitasking demands, information overload, chronic stress, poor sleep, and inadequate nutrition all impair attention and executive function. Some researchers suggest we're experiencing an epidemic of "acquired attention deficit" where even neurotypical brains struggle to maintain focus in our hyper-stimulating environment.
The impact of attention difficulties extends far beyond simply being "distracted." ADHD and focus challenges affect academic and work performance, leading to underachievement despite intelligence and effort. Relationships suffer when you forget important dates, don't listen attentively, or act impulsively. Self-esteem erodes from repeated experiences of failure, criticism, and feeling different or "less than." Anxiety and depression commonly co-occur with ADHD, partly as a consequence of struggling with symptoms.
Executive function—the set of mental skills including working memory, flexible thinking, and self-control—is often impaired in ADHD. These skills are crucial for planning, organizing, managing time, initiating tasks, and regulating emotions. Executive function deficits explain why people with ADHD might be highly intelligent yet struggle with seemingly simple tasks like paying bills on time, keeping their home organized, or following through on commitments.
How Yoga Benefits ADHD and Attention
Research on yoga for ADHD has grown substantially in recent years, with studies showing significant improvements in attention, hyperactivity, impulsivity, and executive function. A meta-analysis examining multiple studies found that yoga interventions reduced ADHD symptoms by approximately 30-40%—comparable to stimulant medications for some individuals, without the side effects. While yoga doesn't replace medication for everyone, it's an effective standalone or complementary treatment.
Yoga addresses the core neurobiological features of ADHD through multiple mechanisms. The physical movement component helps regulate the hyperactivity and restlessness characteristic of ADHD by providing appropriate outlets for excess energy. Rather than trying to force stillness (which often backfires with ADHD), yoga channels physical energy constructively. The coordination required for poses also improves body awareness and motor planning, areas often challenging for people with ADHD.
The mindfulness and attention-training aspects of yoga directly address ADHD's core deficits. Each time you bring your wandering attention back to your breath or body during practice, you're strengthening the neural circuits responsible for attention regulation. This is essentially attention training—building the "muscle" of focus through repeated practice. Brain imaging studies show that regular meditation and yoga practice increase activity and connectivity in the prefrontal cortex, the very region showing reduced function in ADHD.
Yoga regulates the nervous system, addressing the emotional dysregulation and stress sensitivity common in ADHD. Many people with ADHD experience a constantly activated stress response, making them reactive, overwhelmed, and unable to settle. The parasympathetic activation from yoga creates a calmer baseline state, improving emotional regulation and reducing the anxiety that often accompanies ADHD. This nervous system regulation also improves sleep quality, which is often poor in ADHD and further worsens symptoms.
The structure and routine of regular yoga practice provide external scaffolding that supports executive function. Establishing a consistent practice time, following sequences, and building habits all exercise executive function skills. The achievement of learning poses and seeing progress builds self-efficacy that generalizes beyond the mat. For people with ADHD who often feel chaotic and out of control, the self-mastery developed through yoga practice can be transformative.
Getting Started: Designing Your ADHD-Friendly Practice
The biggest challenge for people with ADHD starting yoga is... starting. Executive function deficits make initiating new activities difficult. Set yourself up for success by removing as many barriers as possible. Keep your yoga mat unrolled in a visible location. Set phone reminders. Practice at the same time daily to build routine. Start with just 5-10 minutes—short enough that it feels manageable even on difficult days.
Choose practice times strategically based on your ADHD patterns. Many people with ADHD benefit from morning practice that helps regulate attention and energy for the day ahead. The physical movement releases restless energy while the mindfulness component primes the brain for focus. Others find that midday practice provides a reset when attention is flagging. Evening practice helps discharge the day's accumulated stimulation and improves sleep.
Create a practice space that minimizes distractions—crucial for ADHD brains that are easily pulled off-task. Practice in a quiet room with minimal visual clutter. Turn off phone notifications. If you live with others, communicate that this is your focused practice time. Some people with ADHD benefit from using the same music each practice session, as the familiarity helps signal focus time to the brain.
Decide whether you practice better with structure or variety. Some ADHD brains crave the novelty and find that changing sequences prevents boredom and maintains engagement. Others benefit from repeating the same sequence until it becomes automatic, reducing the cognitive load of remembering what comes next. Experiment to discover what works for your brain. You might use a consistent structure (warm-up, standing poses, floor poses, breathing, meditation) but vary specific poses within each section.
Consider whether you practice best independently or with guidance. Some people with ADHD find that following along with videos or attending classes provides external structure that keeps them on track. Others find teacher instruction or other people distracting and prefer self-directed home practice. There's no right answer—discover what supports your focus rather than fragmenting it.
Movement Practices to Channel Hyperactivity and Improve Focus
Sun salutations (Surya Namaskar) are ideal for ADHD because they provide vigorous movement, require coordination and sequencing (which builds executive function), and create a moving meditation that focuses attention. The flowing, repetitive nature is both engaging and calming. Start your practice with 5-10 rounds of sun salutations to discharge physical restlessness and settle into focused attention. Move at a pace that feels good—faster if you're feeling hyperactive, slower if you're cultivating calm.
Balancing poses like tree pose, warrior III, and half moon require intense present-moment focus—you cannot balance while your mind is elsewhere. This makes them excellent attention training. When your mind wanders, you literally lose your balance, providing immediate feedback. Start with wall support if needed and gradually challenge yourself to balance unsupported. Hold balancing poses for 30-60 seconds per side, noticing when attention wavers and gently bringing it back.
Warrior sequences (I, II, III) build strength and stamina while requiring sustained attention to alignment and breath. The focused intensity of warriors channels hyperactive energy constructively. Hold each warrior pose for 45-60 seconds, maintaining steady breathing and mental focus on the pose. These sustained holds build both physical and mental endurance—the ability to stay with one thing despite discomfort or the impulse to move on.
Dynamic movement sequences where poses flow together engage ADHD brains by providing variety and challenge while building focus through coordination demands. Create sequences linking multiple poses: from downward dog to plank to cobra, from warrior II to extended side angle to triangle. The coordination required to link poses smoothly demands attention while the movement prevents restlessness. Practice these flowing sequences for 10-15 minutes after your initial sun salutations.
Core-strengthening poses like plank, boat, and leg lifts are particularly valuable for ADHD. Research suggests core strength correlates with executive function—strong core muscles help stabilize the body, and this physical stability appears to support mental stability and focus. Include 5-10 minutes of core work in most practices, holding poses for 20-30 seconds and repeating multiple times. The intensity of core work also helps discharge excess energy while building mental toughness.
Breathing Practices for Attention Regulation
Counted breathing provides an external focus that anchors wandering attention. Choose a simple pattern: inhale for 4 counts, exhale for 4 counts. Count each breath: "inhale 2, 3, 4, exhale 2, 3, 4." When your mind wanders (and it will), simply return to counting without judgment. Practice for 5-10 minutes daily. This simple practice trains the fundamental skill of noticing when attention has drifted and redirecting it—exactly what's impaired in ADHD.
Alternate nostril breathing (Nadi Shodhana) requires just enough complexity to engage ADHD brains without being overwhelming. The physical action of switching nostrils between breaths provides a kinesthetic anchor for attention. Using your right hand, close your right nostril and inhale left, close left and exhale right, inhale right, close right and exhale left. This completes one round. Practice 5-10 rounds, moving slowly and coordinating breath with nostril switching. The bilateral stimulation may also support hemispheric integration in the brain.
Breath retention practices, when done appropriately, can help build impulse control and frustration tolerance. After inhaling, hold the breath comfortably for a count of 4-7 before exhaling. This practice of waiting—holding the impulse to exhale—exercises the same neural circuits involved in impulse control in daily life. Start with brief holds and gradually increase duration as tolerance improves. Never force or strain—the goal is gentle training, not stress.
Ujjayi breath (victorious breath) creates an audible ocean-like sound at the back of the throat, providing an audio focal point for attention. The rhythmic sound has a meditative quality that helps settle mental restlessness. Practice ujjayi during your asana practice, coordinating breath with movement. The sound gives your busy ADHD mind something to focus on beyond just physical sensations, reducing the likelihood of mental drift.
Box breathing (square breathing) provides a structured pattern perfect for ADHD brains that benefit from clear frameworks. Visualize a square as you breathe: inhale for 4, hold for 4, exhale for 4, hold for 4. You can even trace a square with your finger as you breathe, adding a visual-kinesthetic element. This practice is used by Navy SEALs for focus under pressure—it's equally effective for managing ADHD-related focus challenges in daily life situations.
Meditation Techniques for Training Attention
Traditional "just sit and clear your mind" meditation often fails miserably for ADHD brains. Instead, use meditation techniques specifically adapted for attention challenges. Accept from the start that your mind will wander constantly—this isn't failure, it's expected. The practice is in noticing when attention has drifted and gently redirecting it back. Each redirect strengthens attention regulation, so wandering isn't a problem—it's an opportunity.
Start with very brief meditation periods. Begin with just 2-3 minutes and gradually increase by 30 seconds to 1 minute every week or two as your attention capacity grows. Many people with ADHD successfully build to 10-20 minute practices through gradual progression, whereas jumping straight to 20 minutes would have felt impossible and led to abandonment. Short, successful practices build confidence and motivation better than long, frustrating ones.
Use a specific focal point rather than trying to empty your mind. Focus options include: counting breaths (count each exhale from 1 to 10, then start over), following the physical sensation of breathing (cool air entering nostrils, chest expansion, warm air leaving), repeating a word silently ("calm," "peace," "focus"), or watching thoughts like clouds passing across the sky. Having a specific task helps ADHD brains stay engaged rather than drifting into daydreaming or internal chaos.
Body scan meditation provides structured progression through the body, helping anchor wandering attention. Lie down or sit comfortably and systematically bring attention to each body part from toes to head, noticing sensations without judgment. This practice builds interoceptive awareness (awareness of internal bodily sensations) which is often reduced in ADHD. Improved body awareness supports emotional regulation and presence. Use guided body scan recordings if independent practice is too challenging initially.
Walking meditation adapts mindfulness practice for bodies that struggle with stillness. Walk slowly and deliberately, paying attention to each sensation: lifting the foot, moving it forward, placing it down, shifting weight. When your mind wanders, notice where it went, then return attention to walking. This moving meditation often feels more accessible for ADHD than seated meditation while still training attention. Practice walking meditation for 5-10 minutes as a stand-alone practice or as transition between seated practices.
Managing the ADHD Mind During Yoga Practice
Expect and normalize mind-wandering during practice. If you're practicing a pose and suddenly realize you're planning dinner or replaying a conversation, you haven't failed—you've just had the crucial moment of noticing that attention drifted. This noticing is actually the most important skill you're building. Gently return attention to your breath or body sensations and continue. The more you practice this redirect, the faster you notice drift and the easier refocusing becomes.
Use external cues to support attention. Set interval timers to remind you to check in with your breath or posture. Use yoga apps that guide you through sequences with audio cues. Practice in front of a mirror occasionally to receive visual feedback about alignment, which helps maintain engagement. Place inspiring images or quotes in your practice space that remind you of your intentions. ADHD brains benefit from external scaffolding rather than relying solely on internal regulation.
Create novelty within structure to maintain ADHD engagement. Keep the overall structure consistent (warm-up, standing, floor, breathing, meditation) but vary specific poses, breathing techniques, or meditation objects. Try practicing to different music, in different locations, or at different times occasionally. The balance between structure (which supports executive function) and novelty (which engages ADHD brains) helps maintain long-term practice consistency.
Practice self-compassion when you struggle with focus during yoga. ADHD often comes with harsh self-criticism from years of being told to "try harder" or "just pay attention." When you notice judgment arising ("I should be able to focus better," "I'm terrible at this"), acknowledge the thought and redirect with kindness: "My brain works differently, and I'm training my attention with patience and care." This compassionate self-talk reduces the stress response that further impairs focus.
Use the "ADHD pause" technique during practice and daily life. When you notice impulsivity or scattered attention, pause for three conscious breaths before responding or continuing. This brief pause engages the prefrontal cortex, creating space between impulse and action. Practice this on the mat—when you want to rush through poses, pause for three breaths first. This builds impulse control that transfers to off-mat situations.
Yoga for ADHD in Children and Teens
Yoga benefits children and teens with ADHD through the same mechanisms as adults, but practice must be adapted for developmental stage and shorter attention spans. Keep sessions brief—10-15 minutes for younger children, 15-25 minutes for teens. Make practice playful and engaging rather than formal and serious. Use poses with creative names, tell stories that link poses together, or practice games that incorporate yoga movements.
Animal poses naturally appeal to children and teach yoga concepts through play. Poses like cat, cow, lion, cobra, and downward dog can be practiced while making animal sounds and movements. Create sequences based on stories: "Let's wake up like a cat (cat-cow), stretch up tall like a giraffe (mountain with arms raised), balance like a flamingo (tree pose), rest like a sleeping bear (child's pose)." This playful approach holds attention while building body awareness and focus.
Partner poses help children with ADHD stay engaged and add social connection to practice. Simple partner poses like double tree (standing side by side, inside feet touching, holding hands while balancing), double boat (sitting facing each other, holding hands with feet together in the air), or back-to-back chair (standing back to back and sliding down as if sitting in chairs) make practice interactive and fun. The social element increases motivation and engagement for many children with ADHD.
Include more vigorous movement for hyperactive children. High-energy sequences, jumping transitions between poses, or dynamic poses like squat jumps, plank jacks, or hopping between standing poses help discharge excess energy. Balance this vigorous movement with gradual calming at the end of practice—moving from high-energy to moderate to calm poses prepares children to transition to quieter activities after practice.
Teach children specific breathing techniques they can use at school or home when feeling overwhelmed or unable to focus. Bumble bee breath (humming like a bee while exhaling), bunny breath (three quick inhales through nose, one long exhale), or balloon breath (arms overhead on inhale like inflating a balloon, slowly deflating on exhale) are accessible for children. Practice these during yoga sessions and encourage using them before tests, when frustrated with homework, or when having trouble falling asleep.
Complementary Strategies for ADHD Management
While yoga is powerful for ADHD, combining it with other evidence-based approaches often provides optimal results. Nutrition significantly impacts ADHD symptoms, with certain dietary patterns showing benefits. Omega-3 fatty acids, particularly EPA and DHA from fish or algae, support brain function and have research evidence for reducing ADHD symptoms. Consider supplementing with 1-2 grams daily of quality fish oil or eating fatty fish 3-4 times weekly.
Protein stabilizes blood sugar and provides amino acids necessary for neurotransmitter production. Many people with ADHD benefit from ensuring adequate protein at breakfast, as this supports sustained attention and reduces hyperactivity through the morning. Aim for 20-30 grams of protein at breakfast from sources like eggs, Greek yogurt, protein smoothies, or nut butters.
Limit refined sugars and processed foods, which can worsen hyperactivity and attention difficulties through blood sugar spikes and crashes. Some people with ADHD are particularly sensitive to artificial food colorings and preservatives—consider an elimination trial of these additives to assess whether they affect your symptoms. Focus on whole foods, adequate hydration, and regular meals to support stable energy and focus.
Sleep is crucial for ADHD management, yet many people with ADHD struggle with sleep onset, maintenance, and quality. ADHD brains often remain active well into the night, making it difficult to fall asleep at appropriate times. Use evening restorative yoga practice to help transition to sleep. Maintain consistent sleep schedules even on weekends. Consider melatonin supplementation (0.5-3mg) 30-60 minutes before desired sleep time to support healthy sleep onset.
Minimize environmental chaos and create systems that support executive function. Use visual schedules, set multiple alarms and reminders, keep frequently lost items in designated locations, and break large tasks into smaller steps. While these aren't yoga practices, they work synergistically with yoga to support ADHD management. The improved focus and self-awareness from yoga makes it easier to implement and maintain organizational systems.
ADHD Medications and Yoga: Finding the Right Combination
Stimulant medications (methylphenidate, amphetamines) remain the most effective pharmaceutical treatment for ADHD, helping about 70-80% of people who take them. These medications increase dopamine and norepinephrine in the brain, improving attention, focus, and impulse control. If you take ADHD medication, yoga complements rather than replaces it. The combination often provides better results than either approach alone.
Some people find that regular yoga practice allows them to use lower medication doses or manage symptoms with medication only on work days rather than daily. Any medication changes should be discussed with your prescriber and adjusted gradually while monitoring symptoms. Track how your ADHD symptoms, yoga practice consistency, and medication doses interact to find your optimal combination.
Non-stimulant ADHD medications like atomoxetine or guanfacine work differently than stimulants and may be appropriate if stimulants cause intolerable side effects or aren't effective. These medications typically take longer to show benefits but can be combined with yoga practice for comprehensive ADHD management. Some people prefer non-stimulants as they don't carry stimulant-related concerns and work continuously rather than wearing off each day.
If you prefer to avoid medications or they haven't worked for you, yoga can be part of a comprehensive non-pharmaceutical approach. Combine regular yoga practice with cognitive behavioral therapy specifically adapted for ADHD (CBT-ADHD), coaching focused on building executive function skills, appropriate nutrition and supplementation, adequate sleep, and environmental modifications. This multi-pronged approach addresses ADHD from multiple angles.
For children with ADHD, many parents prefer to try non-medication approaches first, with yoga being an excellent option. Yoga can be effective alone for mild ADHD or combined with behavioral interventions. If symptoms significantly impair school performance or social relationships despite these efforts, medication consultation may be appropriate. There's no right answer—decisions should be individualized based on symptom severity, impairment, and response to various interventions.
Building Consistent Practice Despite Executive Function Challenges
Consistency is crucial for yoga's ADHD benefits to fully develop, yet consistency is exactly what ADHD makes difficult. Use implementation intentions—specific "if-then" plans that reduce the executive function required to initiate practice. Instead of "I'll do yoga daily," specify "When I wake up and brush my teeth, then I'll unroll my mat and do 10 minutes of sun salutations." The specific cue (brushing teeth) triggers the behavior automatically.
Habit stacking links new behaviors to existing habits, leveraging established neural pathways. Add yoga to something you already do consistently: "After my morning coffee, I do 15 minutes of yoga," or "Before my evening shower, I do 10 minutes of stretching and breathing." The existing habit becomes the reminder and trigger, requiring less executive function to initiate the new behavior.
Use visible reminders since ADHD involves "out of sight, out of mind" challenges. Keep your mat unrolled in a high-traffic area. Set phone reminders with specific practice time. Use habit-tracking apps that send notifications and let you check off completed practices. Visual progress tracking (like marking an X on a calendar for each practice day) provides both reminder and motivation through visible accumulation of success.
Make practice as easy as possible to reduce initiation barriers. Lay out yoga clothes the night before. Keep a water bottle in your practice space. Have a go-to sequence memorized or a video bookmarked for days when deciding what to practice feels overwhelming. The fewer decisions and steps required, the more likely you are to actually practice, especially on difficult ADHD days.
Find accountability partners or structures that support consistency. Practice with a friend (in person or via video call). Join online yoga challenges or communities. Work with a yoga teacher who expects you at regular times. Share your practice commitment with someone supportive who will check in about it. External accountability leverages social motivation and creates gentle pressure that helps overcome initiation difficulties.
Tracking Progress and Celebrating Wins
Track your practice and symptoms to see patterns and progress that aren't always obvious day-to-day. Use a simple notebook or app to record: practice completed (yes/no), duration, how you felt before and after, and ADHD symptom severity that day (attention, hyperactivity, impulsivity, emotional regulation). Review weekly or monthly to notice trends—you may see that consistent practice correlates with better symptom days, providing motivation to maintain consistency.
Celebrate practice consistency rather than perfection. ADHD makes consistent habits challenging, so every day you practice—even if it's just 5 minutes or a "imperfect" practice where your mind wandered constantly—deserves celebration. Focus on showing up rather than doing everything perfectly. This success-focused mindset builds self-efficacy and makes sustained practice more likely.
Notice and appreciate functional improvements beyond just "feeling more focused." Can you sustain attention on tasks longer than before? Are you interrupting others less? Remembering appointments more consistently? Managing frustration more skillfully? These real-life improvements are the true measures of practice success. Track these functional changes to see how your practice translates to daily life benefits.
Use progress photos or videos occasionally. Record yourself practicing certain poses or meditation sessions and review them monthly. Seeing tangible improvement—better balance, more stillness during meditation, smoother transitions—provides concrete evidence of progress when subjective experience feels inconsistent, which is common with ADHD.
Reward yourself for practice milestones. After practicing consistently for two weeks, one month, three months, celebrate with something meaningful—new yoga clothes, a special class, a massage, or simply acknowledging your achievement to supportive friends or family. These rewards aren't bribes but appropriate recognition of the significant accomplishment of building consistent practice despite ADHD-related challenges.
When to Seek Additional Professional Support
While yoga provides significant benefits for ADHD, some situations require additional professional intervention. If ADHD symptoms severely impair work, school, or relationships despite yoga practice and other lifestyle interventions, consult with a psychiatrist or ADHD specialist. Medication might be necessary to provide a baseline level of function that allows other interventions like yoga to be effective.
Consider ADHD coaching if executive function challenges significantly impact your life organization, time management, or goal achievement. ADHD coaches provide accountability, help develop personalized systems and strategies, and support implementation of organizational tools. Many coaches incorporate mindfulness and can help integrate yoga practice into comprehensive ADHD management.
Therapy, particularly Cognitive Behavioral Therapy adapted for ADHD (CBT-ADHD), addresses the emotional and cognitive patterns that often accompany ADHD—negative self-talk, low self-esteem, anxiety, depression, and maladaptive coping strategies. While yoga builds attention and regulation skills, therapy addresses the psychological impacts of living with ADHD. The combination is often more effective than either alone.
If you suspect you have ADHD but haven't been formally diagnosed, seek evaluation from a psychiatrist, psychologist, or ADHD specialist. Proper diagnosis is important for accessing appropriate treatments, accommodations at work or school, and understanding yourself. Many adults discover they have ADHD only after their child is diagnosed, suddenly recognizing their own lifelong struggles in a new light.
Neurofeedback is an emerging intervention for ADHD showing promising results in research. This therapy trains specific brainwave patterns associated with attention and focus through real-time feedback. Some practitioners integrate neurofeedback with mindfulness or yoga practices. While more expensive and time-intensive than yoga alone, neurofeedback may provide additional benefits for people with significant ADHD symptoms.
Living with ADHD or attention challenges doesn't mean you're broken or incapable—it means your brain works differently and needs different support strategies. Yoga offers powerful tools for working with rather than against your unique neurological wiring, helping you build the focus, regulation, and self-awareness that make daily life more manageable and fulfilling.
Remember that progress isn't linear. You'll have days when focus feels effortless and days when your mind seems impossibly scattered despite your best efforts. This variability is part of ADHD, not a reflection of your practice quality or commitment. What matters is the overall trajectory—over weeks and months, you'll notice that focused moments become more frequent, attention wanders less often, and you recover more quickly when distracted. Trust the process, practice self-compassion, and celebrate every moment you choose to step onto your mat and train your remarkable, unique brain. Your ADHD brain has gifts—creativity, energy, ability to hyperfocus on interests, thinking differently than others—yoga helps you access those gifts while managing the challenges.
